Flounder in Orange Sauce

recipe
Super Quick. Keep this recipe quick by slicing the green onions with kitchen scissors. Just hold a bunch of onions together and snip them over a measuring cup to save cleanup.

Yield:

4 servings

Recipe from

Oxmoor House

Nutritional Information

Calories 117
Caloriesfromfat 12 %
Fat 1.5 g
Satfat 0.3 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 21.8 g
Carbohydrate 2.9 g
Fiber 0.3 g
Cholesterol 54 mg
Iron 0.0 mg
Sodium 98 mg
Calcium 0.0 mg

Ingredients

1/3 cup low-sugar orange marmalade
2 tablespoons orange juice
1/4 teaspoon ground ginger
1/3 cup sliced green onions (about 3 medium)
4 (4-ounce) flounder fillets (or orange roughy, cod, or perch)
Cooking spray

Preparation

1. Preheat oven to 400°.

2. Combine first 3 ingredients in a small saucepan. Cook over medium heat until marmalade melts, stirring often. Remove from heat, and stir in green onions.

3. Place fillets in a 13 x 9-inch baking dish coated with cooking spray. Spoon orange marmalade mixture evenly over fillets. Bake at 400° for 10 minutes or until fish flakes easily when tested with a fork.

Note:

501 Delicious Heart Healthy Recipes

January 2001
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